Nutrition Management – Manorama Gupta

Diet and nutrition management plays a vital role in alleviating anxiety disorders related issues. Though the medicines are essential in controlling any symptom of anxiety disorder, the nutrition must also be managed to get long-term benefits.

Nutrition management mainly consists of the following:

TLC diet (Total low-calorie diet) if blood lipid levels are elevated.
DASH Diet Pattern
Weight reduction if required
Add more omega 3 dietary fat and supplements
High intake of fruits and vegetables for antioxidants.

Largely, diet modifications will need to drive the following goals.

Goal 1- Consumption of dietary DHA and EPA

The International Society for the study of Fatty Acid and Lipids (ISSFAL) recommends a daily minimum of 220 mg of each of both DHA and EPA. The amount of these omega 3 fatty acids is needed daily to sustain healthy brain and nervous system function.

Fish and sea foods are sources of omega-3 fatty acids. It is a misconception about fish is that only fatty fish are the sources of omega-3 fatty acids but in reality, all kinds of seafood are rich in omega-3 fatty acids content.

An investment in seafood may create financial savings in the long run because these foods may help to reduce the need for medications and help to manage mental health disorders.

Goal 2 - Maintenance of a diet with low Omega 6 and Omega 3 ratio

A high n-6: n-3 ratio (>10) appears to promote inflammation and oxidation. The mental health research is suggesting that inflammation in the brain and nervous system leads to an increase in mental illness. Experts suggested that n6:n3 ratio of 2:1 is beneficial for brain and nervous system functions. When considering a recommendation of fish or fish oil supplements, consider that the inclusion of fish in a meal improves the overall balance of fat, saturated fat, and polyunsaturated fat in addition to increasing the intake of n3. It is the n6: n3 ratio not the total amount of n3that is important. More total DHA and EPA will be needed to achieve this ratio if the strategy is simply to add supplements to an n6-rich diet. The most efficient choice, requiring less supplementation, would be to regularly consume fish and seafood as a protein of choice.

Avoidance of restriction diet that encourages rapid weight loss

Unfortunately, dietary manipulation and restriction does not specify which type of fat is lost during periods of calorie restriction. Dieting may create a double whammy if n3 fatty acids are being liberated and oxidized through calorie restriction at an accelerated pace. At the same time that dietary choices may be restricting food that might help to replace n3 fatty acids that are lost.

Increase antioxidant intake

A diet rich in fruits and vegetables is an important strategy. Fruits and vegetables contain many vitamins and minerals and antioxidants that can help to protect and preserve the brain and nervous system. The brain can be damaged by oxidation but can be protected by several vitamins, minerals, and phytochemicals that function as antioxidants.

Some of the brain related antioxidants are: